WARM UP: 8 Min AMRAP: 100m Row 5 Air squat, baby squat 20 Plank shoulder taps 10 PVC Thrusters SKILL: Into WOD WOD: 5 2-minute rounds of 10 Thrusters 200-m row Max-rep thrusters Rest 3 minutes between rounds.      

WARM UP: 20 Jumping Jacks 20 Seal Jumps 8:00 AMRAP 6 Reach Throughs 6 PVC Pass Throughs 6 FSQ with Ball 6 Knee above Hip :15 Ring Support 6 Push Ups SKILL: Grinder WOD: For Time: 40 WBS (20/14) 20 Deadlifts 40 Push-ups 20 Power Cleans 40 TTB 20 Squat Snatches 40 Ring Dips 20

WARM UP: 3:00 Jump Rope 15/15 High Kicks 2 Rounds: 10 Lunge and Twist 10 PVC Pass Throughs 10 Side Lunges 2 Sets: 50’ lateral plank walk (r and l) 15/15 Kneeling Single Arm DB SP SKILL: 3 Set of Lunges (down and back) 50’ Lunge Right Arm Overhead, Left Arm Front Rack 50’ Lunge

WARM UP: 2 Rounds: 2:00 Bike 10 Walking Lunge and Twist 3 Inch Worm + 3 Push-up 10 Knee above hips 50’ Broad Jump SKILL: Into WOD WOD: 24:00 AMRAP .8/.6 Miles on Bike 20 Box Jump Over (24/20”) 20 V-ups

WARM UP: :30 each: Jumping jacks Seal jumps Walking lunges Squat hold Squats Bar hang Handstand hold Lunge to instep + spider walk Push-up SKILL: Into WOD WOD: Every 8 minutes for 32 minutes 10 x (Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead) 15 Pull-Ups 400m Run      

WARM UP: 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows :30 Handstand Hold SKILL: Ever 2:00 for 10:00 6 Back Squat WOD: 20:00 AMRAP 15 Zercher Squat (50/30) 100’ Handstand Walk 50 Double Unders 400m Run

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Ups WOD: 16:00 AMRAP 5/3 Ring Muscle Ups 7 Deficit HSPU 9 Burpee Box Over  

WARM UP: Plyos SKILL: Into WOD PLYOS: ”TABATA THIS” 10 rounds, 20 sec work, 10 sec rest: Squats, Banded Rows BPs Sit-ups Push-ups